Month: March 2018

Yesterday, I had a package of chicken apple sausage and a craving for soup. I also had beans, onions and diced tomatoes in the pantry and carrots and celery in the fridge. I had a little bit of pesto that needed to be used. So, I created this recipe for dinner last night, which came together with about 15 minutes of prep and the amount of time it took for my InstantPot to go through the “soup” cycle.

The result was a delicious, hearty and healthy soup that my whole family enjoyed. My 13 year old rarely eats a large portion of soup, but she gobbled this one up. My husband went back for seconds.

The thing about chicken apple sausage is that it’s a great ingredient to have on hand, and it lasts a long time in the fridge. I make this easy roasted sausage and vegetable dish about once every other week because it’s hearty and healthy and SO SO EASY. I have also used it to make this chicken apple sausage pasta. But it’s fun to try new dishes for the same old ingredients, which is how this soup came to be.

The fantastic thing about this soup is that you can add whatever beans you have, whatever veggies you have (diced potatoes, parsnips, whatever other hearty veggies you like) and any seasonings your family enjoys. This recipe is a loose guide, so do whatever sounds good to you. If you prefer chicken broth over veggie, great! If you hate pesto, no worries. If you are a newer chef, once you get the hang of using recipes, you will start to feel more confident in adjusting them to your tastes.

This soup is full of very good things: beans are a wonderful source of protein and fiber and are a great example of a complex carbohydrate (complex carbohydrates are digested more slowly and supply a lower more steady release of glucose into the blood stream, which help you feel fuller longer). The carrots and celery are high in antioxidants and fiber and contain vitamins and minerals like beta carotene and vitamin B6. Garlic and onions are from the allium family and have been linked to reduced risk for breast and colon cancers, not to mention that garlic is a natural antiviral and onions are anti-fungal. The tomatoes are high in lycopene which is a powerful antioxidant thought to protect the body against many different diseases like heart disease, Alzheimer’s and cancer. You can feel good about making this soup and serving it to your family, not just because it’s delicious but because it’s nutrient rich.

Sauté carrots, celery, garlic and onion on medium high for about 5 minutes in oil, until starting to soften.

Add beans, tomatoes, water, and bouillon and stir.

Add the chicken apple sausage and stir.

Cover and cook on medium low for about 30 minutes, until flavors come together.

Add salt and pepper to taste. Stir in pesto until fully incorporated (pesto is optional)

RECIPE NOTE: You can use an Instant Pot for this recipe. Simply follow instructions 1-3, and then put the lid on and set to “soup” setting. If you want to use a slow cooker, follow instructions 1-3 and put on low for 6-8 hours or high for 4-6.